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Intermediate Run Training

Introduction To Intermediate Run Training

Intermediate Welcome Message (0:48)
Background on Coach Erica (3:55)
Tips on Proper Form (4:02)

Month 1, Week 1

Month 1, Week 1, Day 1: 1st EASY FUN RUN! :-)
Month 1, Week 1, Day 2: Cross Train Fun! 45-60min
Month 1, Week 1, Day 3: SWITCHING GEARS for SPEED DEVELOPMENT! (1:01)
Month 1, Week 1, Day 4: Recovery Goodness!
Month 1, Week 1, Day 5: Easy Breezy w/ STRIDES for SPEED! (0:59)
Month 1, Week 1, Day 6: REST DAY!
Month 1, Week 1, Day 7: Longer Run!

Month 1, Week 2

Month 1, Week 2, Day 1: Easy with STRIDES for SPEED!
Month 1, Week 2, Day 2: Cross Train for No Impact Cardio GAINS!
Month 1, Week 2, Day 3: TENACIOUS TEMPO TUESDAY! (1:33)
Month 1, Week 2, Day 4: RECOVERY = PROGRESS
Month 1, Week 2, Day 5: EASY w/ STRIDES!
Month 1, Week 2, Day 6: REST to REBUILD!
Month 1, Week 2, Day 7: PROGRESS for SUCCESS! (1:02)

Month 1, Week 3

Month 1, Week 3, Day 1: CONSISTENCY --> PROGRESS
Month 1, Week 3, Day 2: Cross Train Time!
Month 1, Week 3, Day 3: HILL Reps for STRENGTH + EFFICIENCY! (2:01)
Month 1, Week 3, Day 4: RECOVERY RUN for DISTANCE!
Month 1, Week 3, Day 5: EASY w/ STRIDES!
Month 1, Week 3, Day 6: REST DAY :-)
Month 1, Week 3, Day 7: LONG NEXT LEVEL RUN! (1:29)

Month 1, Week 4

Month 1, Week 4, Day 1: REST DAY on RECOVERY WEEK!
Month 1, Week 4, Day 2: EASY PEASY w/ STRIDES!
Month 1, Week 4, Day 3: Easy w/ Short Tempo for Recovery Week! (2:10)
Month 1, Week 4, Day 4: X-Train for ENDURANCE!
Month 1, Week 4, Day 5: EASY 5-6 for the WIN!
Month 1, Week 4, Day 6: REST & REBUILD!
Month 1, Week 4, Day 7: 50-60-Min SHAKEOUT!

Month 2, Week 1

Month 2, Week 1, Day 1: EASY RUNS --> FAST RACES!
Month 2, Week 1, Day 2: CROSS TRAINING into Month 2!
Month 2, Week 1, Day 3: BUILDING SPEED! (1:41)
Month 2, Week 1, Day 4: 5-6Mile RECOVERY RUN!
Month 2, Week 1, Day 5: REST DAY OFF!
Month 2, Week 1, Day 6 5-7Mi + STRIDES!
Month 2, Week 1, Day 7: Finish off w/ EASY RECOVERY!

Month 2, Week 2

Month 2, Week 2, Day 1: Miles for TIME + STRIDES!
Month 2, Week 2, Day 2: Cross Training Goodness!
Month 2, Week 2, Day 3: Gettin' in the ZONE w/ 400 Reps! (1:30)
Month 2, Week 2, Day 4: RECOVER + SHAKE it OFF!
Month 2, Week 2, Day 5: RUNNING for STAMINA!
Month 2, Week 2, Day 6: REST + REJUVENATE!
Month 2, Week 2, Day 7: LONG RUN + TAKE IT TO THE TOP TEMPO! (1:12)

Month 2, Week 3

Month 2, Week 3, Day 1: EASY RECOVERY!
Month 2, Week 3, Day 2: Cross Train to the TOP!
Month 2, Week 3, Day 3: 150-200M UPHILL CLIMBS! (1:20)
Month 2, Week 3, Day 4: RECOVERY RUN!
Month 2, Week 3, Day 5: Recover + Strides!
Month 2, Week 3, Day 6: REST + RECOVER!
Month 2, Week 3, Day 7: LONG RUN w/ TEMPO to the TOP! (1:48)

Month 2, Week 4

Month 2, Week 4, Day 1: RECOVERY WEEK REST DAY!
Month 2, Week 4, Day 2: EASY w/ STRIDES!
Month 2, Week 4, Day 3: 300M Reps for the WIN! (1:21)
Month 2, Week 4, Day 4: XTRAIN to RECOVER!
Month 2, Week 4, Day 5: EASY EASYY!
Month 2, Week 4, Day 6: REST IT UP!
Month 2, Week 4, Day 7: EASY LONG RUN!

Month 3, Week 1

Month 3, Week 1, Day 1: Movin' into MONTH 3!
Month 3, Week 1, Day 2: Cross Trainin' into Month 3!
Month 3, Week 1, Day 3: SHAKIN' IT UP - TIMED EDITION! (1:35)
Month 3, Week 1, Day 4: Run Hard, RECOVER HARDER!
Month 3, Week 1, Day 5: REST DAY! WHOOT!
Month 3, Week 1 Day 6: RESTIN' IT UP!
Month 3, Week 1, Day 7: LONG RUN PROGRESS TO SUCCESS! (1:04)

Month 3, Week 2

Month 3, Week 2, Day 1: EASY + STRIDES!
Month 3, Week 2, Day 2: Xtrain to the Max!
Month 3, Week 2, Day 3: ELONGATE Your SPEED= CRUSH Your RACE! (0:57)
Month 3, Week 2, Day 4: EASY RECOVERY!
Month 3, Week 2, Day 5: EASY + STRIDES!
Month 3, Week 2, Day 6: REST DAY
Month 3, Week 2, Day 7: LONG Run+Tempo for SHARPENING SPEED ENDURANCE! (0:58)

Month 3, Week 3

Month 3, Week 3, Day 1: EASY 7-9 + STRIDES!
Month 3, Week 3, Day 2: CROSS TRAINING!
Month 3, Week 3, Day 3: Next LEVEL 600's! (1:00)
Month 3, Week 3, Day 4: 5-7Mile Recovery!
Month 3, Week 3, Day 5: 7-8 + STRIDES for SPEED!
Month 3, Week 3, Day 6: REST + RECOVER!
Month 3, Week 3, Day 7: LONG RUN w/ TEMPOS 4 TIME! (1:02)

Month 3, Week 4

Month 3, Week 4, Day 1: EASY - RECOVERY WEEK!
Month 3, Week 4, Day 2: CROSS TRAIN TIME!
Month 3, Week 4, Day 3: Upping Your Game 400's! (1:15)
Month 3, Week 4, Day 4: SHORT EASY RECOVERY!
Month 3, Week 4, Day 5: TAKIN' IT EASY!
Month 3, Week 4, Day 6: REST DAY! :-)
Month 3, Week 4, Day 7: LONG EASY + STRIDES!

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